How to Get Better Sleep

Parenthood - the wonderful yet exhausting journey. Whether you’re a parent to a newborn or a toddler in their terrible twos, the constant demand of raising your children and their haphazard sleep patterns can make decent sleep for you seem like a luxury. 

In fact recent research we conducted with 500 parents of children aged 0 - 10, found that a huge 67% don't feel that they get enough sleep! But don’t worry, there are many tips for you to take on to ensure you get plenty of sleep and wake up feeling refreshed. 

Here are some ways you can improve your sleep:

Making a set bedtime routine

It is well-known that children thrive with routine; establishing a consistent routine for your children can help them settle down and sleep better, which gives you the chance to relax. But the same works for adults too! Once the little ones are in bed, give yourself some wind down time; maybe that’s by having a calming cup of camomile tea or reading some of your book. Having a predictable routine helps your body understand that it’s time to wind down and get ready for sleep.

Prioritise quality sleep

It's easy to put everyone’s needs before your own as a parent, but if this is in exchange for your sleep, then it can affect your moods, energy and health. The NHS recommends that adults need 7 to 9 hours of sleep per day - prioritising your sleep is just as important as taking care of your children. If you’re a busy person, look for moments throughout the day to recharge, even if it’s just for 15 minutes.

Create a relaxing environment

Make your bedroom a calm and inviting environment to ensure that you feel comfortable and relaxed when going to bed. Dimming the lights, purchasing a comfy mattress and pillows or even keeping the room at a comfortable temperature are just some simple ways to make your bedroom a relaxing place. White noise or gentle music can also help you create a steady background noise and encourage your brain to relax.

Share parenting duties with your partner

Splitting the parenting night shift with your partner is another good way of ensuring a more restful sleep. If you have a child who is still waking up in the night for feeds or comfort, alternate nights, in terms of who gets up to help the child, with your partner (if possible). By doing this and dividing the workload, you and your partner have the opportunity to have an uninterrupted sleep.

Avoid caffeine and heavy meals before bedtime

Caffeinated drinks might seem like the perfect choice when you’re exhausted, but this is not the best choice right before bed. The same goes for eating heavy meals, they can cause discomfort and disrupt your sleep. The NHS recommends that you avoid caffeine and heavy meals, alongside alcohol and nicotine, 1-2 hours before you go to bed to prevent stimulation that will keep you awake.

Some good alternative drinks that can help sleep are:

· Herbal teas – Twinings have a great selection of teas to help your sleep

· Horlicks

· Ovaltine

· Warm Milk – dairy or non-dairy are both good options

Looking after your mental health

Taking care of your mental wellbeing is vital for getting good sleep. Pressure, stress and overstimulation can keep you awake at night, but if you find the right techniques, they can help alleviate some of these feelings. Deep breathing exercises or meditation are just some of the methods that can help reduce these feelings of stress and anxiety. Don’t be afraid to ask for help; talking to a therapist or even a trusted friend can also bring some relief.

Whilst we understand it can be challenging getting enough sleep as a parent, it is still important for your health and happiness. By embracing the tips above, you can help improve the quality of your sleep and wake up feeling refreshed in the mornings. The NHS also has some additional tips to help you get the rest that you deserve.